Food Index
A-Z Food ListAbout
Search foods
Food Index

Your trusted source for accurate nutritional information on thousands of foods.

Nutrition Info

  • Calories
  • Carbohydrates
  • Protein
  • Fat
  • Fiber
  • Healthy Foods
  • Food Benefits

Categories

  • Fruits
  • Vegetables
  • Grains & Cereals
  • Proteins
  • Dairy
  • Nuts & Seeds
  • Beverages
  • Snacks & Sweets
  • Seafood
  • Plant-Based Proteins
  • Healthy Fats & Oils
  • Condiments & Sauces
  • Spices & Seasonings
  • All Categories

Resources

  • A-Z Food List
  • About Us
  • Contact

Legal

  • Privacy Policy
  • Terms of Service
  • Sitemap

2026 Food Index. All rights reserved.

Nutritional information is provided for educational purposes only. Consult a healthcare professional for dietary advice.

Food Index

Home/Food Benefits/Firm Tofu
Plant-Based Proteins

What Is Firm Tofu Good For?

FoodData CentralUpdated 30 March 2026

Firm Tofu is a plant-based protein source. It is a good source of protein and rich in calcium. Discover the nutritional benefits and how firm tofu can support your health goals.

Firm Tofu provides 181.4 calories, 21.8g protein, 3.5g carbohydrates, and 11g fat per 0.5 cup (126g). It is a source of Vitamin C (0.2mg per 100g) and contains 2.3g of dietary fibre per 100g, supporting digestive health.

Key Benefits of Firm Tofu

  • Excellent source of protein for muscle building
  • Low in carbohydrates, suitable for keto diets
  • Very low in sugar
  • Good source of calcium (683mg per 100g, 53% DV)
  • Contains iron (2.66mg per 100g, 15% DV)
  • Good source of magnesium for muscle and nerve function
  • Source of selenium, an important antioxidant mineral
  • Sustainable protein source

Firm Tofu Is Best For

Muscle recoveryLow-carb dietsBlood sugar managementBone healthEnergy and vitalityVegetarian/vegan diets

Nutrition Highlights

  • 21.8g of protein per serving

Complete Nutritional Profile

Per 0.5 cup (126g)

181.4

cal

3.5g

carbs

21.8g

protein

11g

fat

2.9g

fiber

Related Foods

365 Organic Unsweetened Almond Milk

29 cal | 1.7g protein

Adzuki Bean

294.4 cal | 17.3g protein

Adzuki Beans

648.1 cal | 39.1g protein

Almond Milk

39.3 cal | 1g protein

Learn More About Firm Tofu

Is Firm Tofu Healthy?Calories in Firm TofuCarbs in Firm TofuProtein in Firm TofuFat in Firm TofuFiber in Firm TofuAll Plant-Based Proteins

Browse by Category

Explore foods organized by type

FruitsVegetablesGrains & CerealsProteinsDairyNuts & SeedsBeveragesSnacks & SweetsSeafoodPlant-Based ProteinsHealthy Fats & OilsCondiments & SaucesSpices & Seasonings
View All Categories

Explore Nutrition Information

Browse our comprehensive nutrition databases and guides

Calories
Database
Carbs
Database
Protein
Database
Fat
Database
Fiber
Database
Is It Healthy?
Guide

A-Z Food List

Browse our complete database of foods organized alphabetically

ABCDEFGHIJKLMNOPQRSTUVWXYZ
View Complete A-Z Food List